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  6. Cod liver oil vs. Ham

Cod liver oil vs. Ham — In-Depth Nutrition Comparison

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Summary of differences between Cod liver oil and Ham

  • Cod liver oil has more Vitamin A RAE, and Vitamin D, however, Ham is higher in Selenium, Vitamin B6, Phosphorus, Vitamin B12, and Zinc.
  • Cod liver oil covers your daily need of Vitamin A RAE 3333% more than Ham.
  • Cod liver oil has 313 times more Vitamin D than Ham. While Cod liver oil has 10000IU of Vitamin D, Ham has only 32IU.
  • Ham has less Saturated Fat.

These are the specific foods used in this comparison Fish oil, cod liver and Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted.

Infographic

Cod liver oil vs Ham infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Cod liver oil
Cod liver oil
1
:
9
Ham
Ham
Contains less Sodium -100%
Contains more Calcium +∞%
Contains more Iron +∞%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains more Potassium +∞%
Contains more Zinc +∞%
Contains more Copper +∞%
Contains more Manganese +∞%
Contains more Selenium +∞%
Cod liver oil
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Ham
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 56% 10% 85% 26% 157% 79% 27% 8% 107%
Contains less Sodium -100%
Contains more Calcium +∞%
Contains more Iron +∞%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains more Potassium +∞%
Contains more Zinc +∞%
Contains more Copper +∞%
Contains more Manganese +∞%
Contains more Selenium +∞%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Cod liver oil
Cod liver oil
2
:
9
Ham
Ham
Contains more Vitamin A +∞%
Contains more Vitamin D +31150%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
Contains more Vitamin B12 +∞%
Cod liver oil
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 6000% 0% 7500% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Ham
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 24% 0% 189% 47% 76% 25% 93% 3% 82% 0%
Contains more Vitamin A +∞%
Contains more Vitamin D +31150%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cod liver oil
Cod liver oil
1
:
4
Ham
Ham
Contains more Fats +1708.3%
Contains more Protein +∞%
Contains more Carbs +∞%
Contains more Water +∞%
Contains more Other +∞%
Cod liver oil
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
Ham
21% 6% 68% 4%
Protein: 20.93 g
Fats: 5.53 g
Carbs: 1.5 g
Water: 67.67 g
Other: 4.37 g
Contains more Fats +1708.3%
Contains more Protein +∞%
Contains more Carbs +∞%
Contains more Water +∞%
Contains more Other +∞%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cod liver oil
Cod liver oil
2
:
1
Ham
Ham
Contains more Monounsaturated Fat +1682.9%
Contains more Polyunsaturated fat +4074.3%
Contains less Saturated Fat -92%
Cod liver oil
25% 51% 25%
Saturated Fat: 22.608 g
Monounsaturated Fat: 46.711 g
Polyunsaturated fat: 22.541 g
Ham
36% 53% 11%
Saturated Fat: 1.81 g
Monounsaturated Fat: 2.62 g
Polyunsaturated fat: 0.54 g
Contains more Monounsaturated Fat +1682.9%
Contains more Polyunsaturated fat +4074.3%
Contains less Saturated Fat -92%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Cod liver oil Ham
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index Equal

All nutrients comparison - raw data values

Nutrient Cod liver oil Ham Opinion
Net carbs 0g 1.5g Ham
Protein 0g 20.93g Ham
Fats 100g 5.53g Cod liver oil
Carbs 0g 1.5g Ham
Calories 902kcal 145kcal Cod liver oil
Calcium 0mg 8mg Ham
Iron 0mg 1.48mg Ham
Magnesium 0mg 14mg Ham
Phosphorus 0mg 196mg Ham
Potassium 0mg 287mg Ham
Sodium 0mg 1203mg Cod liver oil
Zinc 0mg 2.88mg Ham
Copper 0mg 0.079mg Ham
Manganese 0mg 0.054mg Ham
Selenium 0µg 19.5µg Ham
Vitamin A 100000IU 0IU Cod liver oil
Vitamin A RAE 30000µg 0µg Cod liver oil
Vitamin E 0.25mg Ham
Vitamin D 10000IU 32IU Cod liver oil
Vitamin D 250µg 0.8µg Cod liver oil
Vitamin B1 0.754mg Ham
Vitamin B2 0mg 0.202mg Ham
Vitamin B3 0mg 4.023mg Ham
Vitamin B5 0mg 0.403mg Ham
Vitamin B6 0mg 0.4mg Ham
Folate 0µg 3µg Ham
Vitamin B12 0µg 0.65µg Ham
Tryptophan 0.251mg Ham
Threonine 0.931mg Ham
Isoleucine 0.918mg Ham
Leucine 1.661mg Ham
Lysine 1.775mg Ham
Methionine 0.553mg Ham
Phenylalanine 0.904mg Ham
Valine 0.908mg Ham
Histidine 0.75mg Ham
Cholesterol 570mg 53mg Ham
Saturated Fat 22.608g 1.81g Ham
Omega-3 - DHA 10.968g 0g Cod liver oil
Omega-3 - EPA 6.898g 0g Cod liver oil
Omega-3 - DPA 0.935g 0g Cod liver oil
Monounsaturated Fat 46.711g 2.62g Cod liver oil
Polyunsaturated fat 22.541g 0.54g Cod liver oil

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cod liver oil Ham
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet Equal

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
1125%
Cod liver oil
45%
Ham
Minerals Daily Need Coverage Score
0%
Cod liver oil
55%
Ham

Comparison summary

Which food is lower in Cholesterol?
Ham
Ham is lower in Cholesterol (difference - 517mg)
Which food is lower in Saturated Fat?
Ham
Ham is lower in Saturated Fat (difference - 20.798g)
Which food is cheaper?
Ham
Ham is cheaper (difference - $4.5)
Which food is richer in minerals?
Ham
Ham is relatively richer in minerals
Which food is richer in vitamins?
Ham
Ham is relatively richer in vitamins
Which food is lower in Sugar?
Cod liver oil
Cod liver oil is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Cod liver oil
Cod liver oil contains less Sodium (difference - 1203mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Cod liver oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173577/nutrients
  2. Ham - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167871/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.